Week #2 of Session #24

Welcome to the Firestorm! This is week #1 of the Firestorm Fitness Systems Fat Burning Fit Camps - your finest fat burning resource in San Antonio...GUARANTEED! Come Get Some!

Week 2 - Day 1
"Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race." – Calvin Coolidge
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Siff Squats
Push Ups
Jumping Lunges (25 per leg)
Slow Spiderman Climb (25 each leg)
Side Plank Rows (25 per side)
Box Jumps (or Bulgarian Squats, 25 per leg)
T-Stabilization (25 each side)
Walking Lunges (50 per leg)
Dips
Squat Jumps

Week 2 - Day 2
"Without continual growth and progress, such words as improvement, achievement, and success have no meaning." – Benjamin Franklin
A – Dynamic Warm-up and Hip Mobility
B – Tabata protocol sprints
C – My, oh my…
10, 9, 8... 2, 1
Turkish Get-ups (per side)
Pikes

Push Press
Plia Lunges (per leg)
Renegade Rows (per arm)

Week 2 - Day 3
"We have every right to dream heroic dreams. Those who say that we're in a time when there are no heroes, they just don't know where to look." – Ronald Reagan
A – Dynamic Warm-up and Stretching
B – Ooh, I don’t feel so good….
For Time:
10 Burpees
20 Knees to Elbows (or 20 Chin-to-knees per side)
30 Dips
40 Kettle Swings
50 Box Jumps
40 Wall-Ball Shots
30 Ropes Push-Ups
20 Slide Ham Curls
10 Turkish Get-ups with Sandbag or Dumbbell
* Sprint Length of Court and Back Between Each Set of Exercises

Week 2 - Day 4
"Do not trust all men, but trust men of worth; the former course is silly, the latter a mark of prudence!" – Democritus
A – Dynamic Warm-up, Hip Mobility and Planking
B – Round and round
10 Rounds of:
15 Squats
15 Kettle Swings
15 Push-Ups
And then…
10 Rounds of:
10 High Step Ups (per leg)
5 Low Rows
10 Jumping Ball Slams

Week #1 of Session #24!

Welcome to the Firestorm! This is week #1 of the Firestorm Fitness Systems Fat Burning Fit Camps - the finest fat burning resource in San Antonio...GUARANTEED! Come Get Some!

Week 1 – Day 1
"Fashion is a form of ugliness so intolerable that we have to alter it every six months." – Oscar Wilde
A. Dynamic Warm-up, Hip Mobility & such
B. Squats and…
1. Prisoner squats x 15
2. Dive Bomber Push-ups x 10
3. Chin-2-knees x 15
*As many rounds as you can in 12 minutes
D. Creep along...
1. Crab walk x 10 yards
2. Walking lunge & 3 squat jumps x 30 yards
3. Duck Walk x 20 yards
3. Skip for distance x 60 yards
*As many rounds as you can in 12 minutes

Week 1 – Day 2
"When people talk, listen completely. Most people never listen." - Ernest Hemingway
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 40-30-20-10
Box Jump (or Bulgarian Squats per leg)
DB Thrusters
Kettle Bell Swings
Renegade Row (total)

Week 1 – Day 3
“He that respects himself is safe from others; he wears a coat of mail that none can pierce.” – Henry Wadsworth Longfellow
A. Dynamic Warm-up - Cal's - Hip Mobility
B. 4 x 4, Fun in the factory
In this workout there are FOUR stations - You move through each station after 60 seconds. This is a non-stop 4-minute circuit followed by a 2 minute rest. Today is 4 rounds. The stations are:
1. Slam ball
2. Kettle bell Swings
3. Pikes
4. Squat/Row Combo w/tubing
**Rest 2 minutes**
*Repeat for FOUR total rounds*
C. 4 laps around Court for time

Week 1 – Day 4
"Few problems are so big they cannot be successfully ignored." - Roy H. Williams
A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 14 minutes are up.
Round 1
Push-ups
Squats
Burpees
Front to Back Lunges (10 on both sides)
Low Rows
Round 2
Slide Lunges
Pikes
Tuck Jumps (or 5 Turkish Get-ups)
Dips
Rope Pushups